Post Overhead Squat Loads and Workout Reps to CommentsFor the Overhead Squat, take 20-25 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. It’s ok to leave something in the tank for next time. Grip the bar with your index finger on the inner line of knurling! Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, set a HEAVY load for Deadlifts (85%+ 1RM). Bear crawls are 30 feet long…the equivalent of 5 gym mats laid out lengthwise (video). Jump over your deadlift bar for each Lateral Burpee. Once over the bar is one rep.

For the finisher, grab a heavy set of dumbbells or kettlebells, and perform sets of 8 situps with them held with outstretched arms over your head. See video below…but do them with two hands today.

145 x 1 on the OHS -- Tricky lift. For some reason I have trouble finding the bottom of this squat more than any other. Not sure why. And this is the only lift I can think of where I've had a coach tell me to slow down. Ha.
METCON - DL at 295#, 85% of 1RM, 10:56. That was a smoker! Deadlifts got real heavy real FAST!